Title : 7 Weight Loss Lessons Americans recover the French raihan0326
link : 7 Weight Loss Lessons Americans recover the French raihan0326
7 Weight Loss Lessons Americans recover the French raihan0326
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We've heard for years :. The French do not get fat
It is difficult - if not altogether impossible - to find a country that loves food more than France. Still, the average French citizen is about half as likely to be overweight as the average American, according to the Organization for Economic Cooperation and Development. Obesity rates in France are even slimmer. Call it the French Paradox.
Therefore, what the French are doing well? Here are seven habits you can implement for healthy weight loss and maintenance:
1. Cook -. From zero
"People in Paris eat more meals at home cooked than do people in New York," says von Clémence Mueffling, the founder of French origin of beauty and wellness. "Growing up in France, have learned the recipes of our mothers," says the daughter and granddaughter of French Vogue magazine beauty editors. "We never rely on restaurants or processed foods."
However, a study of 2016 BMJ Open reveals that ultraprocessed foods, including frozen meals and refreshments, constitute 58% of the calories and 90% of sugar the average American consumes day. And people who cook often consume fewer calories per meal than those who eat, by researchers at Johns Hopkins University.
2. Eat more fruits and vegetables.
French cuisine is more than just wine, cheese and baguettes. According to research published in 2015 appetite, the French eat more fruits and vegetables than Americans, and the French family dinners put a greater emphasis on product consumption, too.
Produce is so important to the French version of the dish My country is a staircase with fruits and vegetables (fruits and vegetables "," in French) second only to water.
Meanwhile, national trends show that the French are further increasing their consumption of fruits and vegetables, according to a recent report by the European Organization LIVEWELL for life. Try to do the same. In a study of 2015 men and women at Harvard University who ate the most fruits and vegetables full of fiber with low glycemic loads they remained significantly healthier over 24 pesos.
3. Losing portion sizes.
The French are not big on supersizing their meals, rather than opt for lighter meals with smaller portions, says David Benchetrit, MD, director of loss clinic Clinic weight Weight in Paris. In fact, when the University of Pennsylvania researchers examined restaurant meals, both in Philadelphia and Paris, they found that US meals were, on average, larger than 25 versions of Paris%. Uff.
trials A 2015 review 72 randomized controlled trials concluded that dictates serving size about 15% of our daily calorie intake, with higher portion sizes leading to food intake in excess and increase weight. People tend to eat the same number portions, no matter how big they are, says Benchetrit.
4. Enjoy the food.
Eat smaller portions does not mean you have to cut back on how much you enjoy your food. Nine out of 10 French people say they really enjoy eating, while only 39% of Americans, according to the book "The French Twist: Twelve Secrets of decadent dining and Control Natural Weight" and the Pew Research Center. "Consumption of food and pleasure are two things that go together to the French," says von Mueffling.
The French really sit down to eat their meals. "Sit down and share meals with others is something that Parisians really like to do," she says. People leave work for lunch, drink their coffee in cafes and rarely - if ever - eat on the way. Good thing. Research in the Journal of Health Psychology shows that eating while walking inhibits the ability of the brain to measure food intake, which leads to overeating later.
5. Think outside the gym.
The French are not too concerned with "exercise", but instead of focusing on the "activity", whether in a gym or not. Physically active they are passionate about and not get hung up on what the best exercise is new, says von Mueffling.
When it comes to your health, the best exercise is the one you love to do, according to the self-determination theory, the theory of the main motivation. Research shows that intrinsic motivation, or do something just for the hell of it, is more effective than extrinsic factors.
6. Drinking red wine.
According to LIVEWELL for life, French citizen means drink more than one glass of alcohol per week but less than two to three glasses a day. That may be the sweet spot when it comes to both weight loss and health. In a study published in the Archives of Internal Medicine, women who drank a light to moderate amount of alcohol per week gained less weight and had a lower risk of being overweight during 12.9 years of follow-up compared with people who do not drink alcohol . Meanwhile, T.H. Chan Harvard School of Public Health states that moderate consumption seems to be beneficial for the heart and circulatory system and probably protection against type 2 diabetes
Although ethanol (alcohol) itself seems to have some benefit health, much of the weightings and improve the health benefits of alcohol are related to red wine, for which the French are famous. For example, in a 2015 International Journal of Obesity animal study, resveratrol, an antioxidant found in red wine, was found to increase metabolic rate and convert white fat calories stored in brown fat burns calories. Just follow the example of the French and not overdo :. The National Institute on Alcohol Abuse and Alcoholism defines moderate drinking as up to one drink per day for women and up to two drinks per day for men
7. Eat often.
The French traditional daily routine contains three main meals plus a snack in the afternoon, according to LIVEWELL for life. Americans skip breakfast normal, eat a couple of big meals a day and often goes for hours between eating. And while your total daily caloric intake is the main factor when it comes to weight loss, PLOS ONE research suggests that eating small, frequent meals is beneficial for muscle mass, which often leads to a sharp drop in weight loss and is essential to maintaining a healthy metabolism rate.
What is more, eating small and regular as opposed to large meals, infrequent can help prevent spikes in blood sugar and sauces that are linked to fat storage and excess calorie intake.
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